CrossFit® Quarterfinals 2024: Workouts Announcement, Dates & FAQs

Written By Charleh Knighton  |  The Open 

Congratulations! You've made it through to the Quarterfinals. For many athletes, this will be their first time competing in the 2024 CrossFit® Quarterfinals, and it can be totally nerve-wracking. But don't worry, we've got you.

In this article, we'll cover all the questions you're dying to ask, as well as some last-minute prep you can do. We want to make sure that you have the best experience AND achieve your best score ever.

Continue reading to the very end to check the box and confidently know you've got everything you need. Finally, best of luck and HAVE FUN!

But first, especially for workouts 3 and 4, it's super important to take care of your hands and prevent rips and tears. The SandBar is my absolute favorite way to do this. It's super easy to use, and works amazing.

I use the smaller "Quickie" (attached to my keychain) right before my workouts to take care of any rough spots. If you want to grab a Sandbar for yourself, just go to and use the code WODPREP10 to save $10 (they never offer discounts!). Shipping is free and they ship faster than Amazon!

Here are all the links you need for
2024 CrossFit® Quarterfinals:

CrossFit® Quarterfinals 2024 Workouts Standards

Workout 1 Strategy & Tips

Workout 2 Strategy & Tips

Workout 3 Strategy & Tips

Workout 4 Strategy & Tips

Quarterfinals Workouts and Strategy Guide x WODprep

Don’t want to wait? Why not get the workouts, standards, and the best strategy tips straight into your inbox!

For years, we've created free strategy guides packed with value, teaching YOU how to achieve your best score yet.

You've put in the hard work, and now it's time to get all the tools you need on HOW to attack this year's workouts.

Plus, you'll receive a bunch of cool FREE bonuses in our Quarterfinals Starter Pack. Join hundreds of athletes from around the world who CRUSH the leaderboard every year with our guides.

“Was completely primed for the Open both excellent prediction of movements that we trained way early, and overall conditioning.”

“Just want to say a huge thank you to the WODprep team (and community!) for your hard work and support, not just through the open and quarterfinals, but throughout the few months I’ve been on the compete track. [I’ve] been so impressed with the programming. It covers so much, so efficiently and consistently. I love the detailed guidance, and the ability to get a quick response.”

“Being totally honest here, the reason I signed up was for the Open tips and tricks to “get my best score possible. However, now that I am here I am loving the support, and community and feedback from the coaches, and so am interested in the programs you have to offer.”

CrossFit® Quarterfinals 2024 Workouts Announcement, Dates & FAQs

CrossFit® Quarterfinals 2024 Dates & Schedule


START: April 01 - 3:00 pm Est

6-Day Competition

START: April 17 - 3:00 pm Est
END: April 22 - 8:00 pm Est

CrossFit® Quarterfinals 2024 Announcement

Where will the CrossFit® Quarterfinals 2024 workouts be released?

The CrossFit® Individual Quarterfinal for 2024 will feature four workouts, all of which will be unveiled on the CrossFit® website.

You will have two opportunities to complete the specified workouts and submit your scores via the competition leaderboard. Continue reading to find out how it works.

That being said, if you've signed up for our quarterfinals strategy guide, we'll not only send you all the workouts and strategy straight into your inbox but also provide a ton of extra bonuses to help you achieve the best possible score.

How Does the CrossFit® Quarterfinals 2024 Work?

CrossFit HQ will send out emails inviting qualifying athletes to this stage of the competition.

The tests here are more rigorous than the Open workouts and are unveiled on the first day of the competition. Be prepared: the workouts will be HARD, and the time caps will be tighter.

Score Submission Windows for Individual Athletes:
  • First Window: From Wednesday, April 17, at 3 p.m. Est until Saturday, April 20, at 8 p.m. Est.
  • Second Window: From Saturday, April 20, at 8 p.m. Est until Monday, April 22, at 8 p.m. Est.

CrossFit® Quarterfinals 2024 FAQs

What are our movement predictions for the CrossFit® Quarterfinals 2024?

As the team workouts are released before the individual ones, it gives us a small window into what the workouts could entail.

Since there were little to no heavy weights in the Open, we can expect them to make an appearance. For example, 50lbs dumbbells for women and 70lbs dumbbells for men.

Additionally, we have yet to see any heavy barbells. Considering deadlifts were featured in Open workout 24.2, it would be natural to assume a complex involving hand movements to be announced.

Furthermore, since cardio was heavily tested in the Open, and these workouts are designed to challenge the best of the best, anticipate seeing more complex movements such as high-volume toes-to-bar, ring muscle ups, handstand walks (HSW), chest-facing handstand push-ups (CFHSPU), pull-overs, and single under crossovers.

That being said, since the athlete range has expanded from 10% to 25%, this might imply there will be two parts to the workout: the first part being more accessible to a wider audience, followed by a progression to higher volumes of the aforementioned advanced movements.

Do you agree?

What order should I do the workouts in for the 2024 Quarterfinals submission windows?

We always recommend adopting a logical approach to workouts 1 and 2 during the first submission window, and workouts 3 and 4 during the second window. However, it's important to recognize that every athlete is unique, and we encourage you to play to your strengths (taking into account your work schedule, of course!).

Once the workouts are released, we'll provide guidance on the most efficient strategies to conserve energy, leverage your strengths, and minimize fatigue on your central nervous system.

In the meantime, it's crucial to plan your workout schedule in advance and ensure you get plenty of rest. For instance, you might consider resting on Wednesday and tackling one workout per day from Thursday to Sunday.

What's the best way to video for the 2024 Quarterfinals?
  1. Preparation: Before starting your workout, ensure you have the necessary equipment ready. You'll need your smartphone or camera, a sturdy tripod or some stable surface to set it on, and don't forget any extras like a magnetic phone holder if you've got one.
  2. Choose the Right Location: Select a well-lit and spacious area with enough room to perform your workout comfortably. Ensure there are no obstacles that might obstruct the view of the camera.
  3. Set Up Your Camera: Position your camera or smartphone on a stable surface or tripod at a suitable angle to capture the entire workout area. Ensure the camera is steady and won't move during the workout.
  4. Select the Appropriate Recording App: Use a dedicated recording app like Velites Timer or WODProof to film your workout. They've got all the bells and whistles you need, from timers to workout tracking, to make sure your recording is spot on.
  5. Configure Settings: Set up the app according to your workout requirements, including intervals, countdowns, or personalized workout programs. Ensure the settings are set up for your specific workout.
  6. Begin Filming: Start recording before you begin your workout. Make sure the camera captures the entire workout area, including all movements and exercises performed during the session.
  7. Review and Adjust: After completing the workout, review the recorded footage to ensure clarity and accuracy. Make any necessary adjustments to the camera angle or settings for future recordings.
  8. Save and Share: Save the recorded footage securely and upload it to the platform. Follow any specific instructions provided for submission and ensure the video meets all requirements. Go and read the small print! That'll be the biggest difference to you making it or getting disqualified.

>>> Continue to read more from CrossFit® HQ

What rules have changed since CrossFit® Quarterfinals 2023?
Do you need a judge for CrossFit® Quarterfinals 2024?

Judging and validation are necessary to officially recognize any CrossFit® workout results. These individuals ensure athletes adhere to proper techniques and standards while also verifying scores. Athletes must include their judge's name when submitting their scores on the designated page. Although using a registered judge isn't mandatory for those not aiming to qualify for the semifinals, it's strongly encouraged.

"Aspiring semifinalists should be prepared to record their workouts for submission and validation. All athletes advancing to the semifinals, as well as those whose scores impact progression, must provide video evidence for review.

"While athletes can initially submit scores without accompanying video footage, semifinalists and top performers in any individual test must include video documentation.

"Failing to provide the requested video evidence will result in a score of zero. It's advisable for athletes to enlist the support of a registered judge who has completed the 2024 Judges Course.

>>> Continue to read more from CrossFit® HQ

How many advances are there in CrossFit quarterfinals?

Each region will select 40 male athletes, 40 female athletes, and 30 teams to advance from the Quarterfinals to the Semifinals. In case of athlete withdrawals, CrossFit® may extend invitations to the next athletes on the list, as warranted.

I've qualified for multiple divisions for CrossFit® Quarterfinals 2024, what do I do?

Every year, more athletes are qualifying for multiple divisions, and we think that's amazing! It's a huge achievement to be proud of. These athletes are encouraged to compete in all the divisions they've qualified for during this stage of the competition.

 However, it's essential to note that each division necessitates its own registration process. Therefore, multi-division athletes should remain vigilant regarding email notifications for invitations to each respective competition.

In the scenario where an athlete qualifies for both the Individual and Age-Group Quarterfinals, they will need to register twice, but only pay once, and submit a single set of scores.

What's the best way to warm up for the CrossFit® Quarterfinals 2024?

Sign up for our free strategy guide, and we'll deliver the optimal warm-up for each workout directly to your inbox. Our team of Physical Therapists (physios) has curated these warm-ups to ensure you're primed and ready for every workout.

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